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The temperature is cold, and the days are shorter. Struggling to maintain the motivation for training or orienteering regularly? You're not alone. Getting yourself out on cold dark mornings and evenings takes a lot more motivation than it might do in July.

Pick up some tips and see what makes up a typical training week for some of our top elite athletes this winter with our elite athlete focus feature series.

Top 3 tips for staying motivated in winter?

Enter some low-key races for a measure of fitness and a confidence boost; I used the South Yorkshire Cross Country League and a 10km Boxing Day road race in 2017.

Set yourself achievable training targets, e.g. run five times a week, set a new longest run record, do one interval session per week, etc.

Look ahead to the 2018 season, pick your key races and work out what you need to do, and where you need to go, in order to be in the best shape possible for your targets. These small targets on the road to the end goal help your focus and motivation.

Athletes favourite motivational quote.

"Most people focus on the wrong thing: They focus on the result, not the process. The process is the sacrifice; it's all the hard parts--the sweat, the pain, the tears, the losses. You make the sacrifices anyway. You learn to enjoy them, or at least embrace them. In the end, it is the sacrifices that must fulfil you."Rona Rousey, MMA Fighter

Thank you, Charlotte. British Orienteering and members would like to take this opportunity to wish you all the very best with your training throughout the rest of the year.